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The Gym! Tips for Gymgoers Part 1: Etiquette

The Gymnasium has always been a sanctuary for training. In the ancient days of Greece, everyone valued training as a means to develop the body. During those times, citizens must have yielded superior physical strength to ward off foreign invasions. Always remember that physical strength and vigor was required to defend the very origins of Western civilization and ideals.

Milo of Croton became famous for his… effective training methods.

The point is that Gyms can revolutionize your body. The best way to do that is to pursue your goals while respecting those of others.

Gym Etiquette

You may see people being disrespectful, but I strongly dissuade you from mirroring rude behavior. Truth is, to succeed in fitness you must lead yourself. Simultaneously, you can lead others by setting a positive example in your surroundings.

1. Clothing and Hygiene. Make sure you and your articles of clothing are clean because you don’t want to communicate body odor to the cardio bunnies. Also, avoid wearing very bright, eye catching clothing because it can be extremely distracting… you don’t want people dropping weights.

2. Dropping weights. The exercise begins when you grab hold of the weight, and ends when you return the weight. Not only are you missing out on gaining functional strength by dropping weights, but its also a hazard and disruptive to other gymgoers.

3. Hogging machines. Just like we share the road, we also share the gym. So, be a good driver and let someone merge into your lane. Likewise, in between sets I encourage you to stand up from the machine during your rest period. This will reduce the possibility that another gymgoer is thinking very bad thoughts about you.

4. “Working-in” without making human contact. This offense typically occurs during peak hours. The situation is when you are resting in between sets, and another guy just comes up and starts using your equipment without eye contact or anything. Come on dude, be civil!

5. Protein gas. Don’t you realize the cute girl might think its actually me? You ruining my game bro.

6. GRUNTING LOUDLY. I also enjoy lifting heavy weights, so I cut some slack. If you grunt on your heaviest 2-3 reps — no problem. However, if you are doing 12 reps on the incline dumbbell press and grunting every time, you’re going to piss people off for doing what we all understand to be unnecessary.

7. Disrespecting “mirror-space.” Even if people don’t use the mirrors to help their form, they will still be distracted by a goofball who works out directly behind them. Case in point, I was doing squats in the squat rack and an older lady wearing bright pink takes a bosu ball and does crunches less than three feet behind me. If you are going to exercise in someone’s mirror space, please bring your Harry Potter invisibility cloak.

8. Put weights away properly.

9. Loud conversations. Saying hi is great, but when you start talking about your ex-girlfriends sister who is now engaged to a guy she met at the county fair while waiting in line for scones… you might be taking it too far. Again, it’s distracting and inappropriate so take it to the lounge or make sure you aren’t within annoying distance of other people.

10. Using your arms like hooks on the treadmill. You’re only cheating yourself, and wasting time especially during peak hour when others would like to actually use their legs.

What TO DO

  • Be open minded — everyone’s fitness journey is unique.
  • Focus on your goals.
  • Make it fun by respecting people’s differences.
  • Look and appreciate, but do not stare.
  • Be sexy. Feel good about yourself… holistically. At any age, it can help you maintain your physique for all the right reasons.

Stay tuned for the next in the series../

Sports & Athletics Weightloss Now
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Learn from Athletic Injuries to Stop Pain Now

Injuries by athletes can be brutal or minor…

Think about the knee for example, you know someone with the dreaded ACL tear. Usually they were playing soccer or football and it just snapped. You fell to the ground in agony and the game paused until you whimpered off the field.

Injuries are a horrifying occurrence during any moment. The bad part about injuries is that it reduces your ability for a period of time, or worse — you may never regain the stability you once had.

Keys to Injury Prevention

During intense sessions of strength and conditioning, the risk for injury is present. Almost any untrained individual (read: average person) would risk serious injury during intense training. Smart athletes must condition to generate force through a superior range of motion. They will be present when called upon to dominate in their way of life.

1. Warm up before activity.

Don’t try going from 0 to 100 miles per hour in ten seconds on a residential street. That’s just asking for disaster. Unless you are me.

Like everything in life, it’s best to get warmed up before you get to the really good stuff. While weight conditioning can bring you toward climactic personal achievements, the gradual movement before exercise is key to a big bang.

2. Stay hydrated

I like caffeine pre-workout and I do intend to maintain proper fluid balance.

With an electrolyte formula like 40,000 Volts mineral drops, my muscles can continue to fire and activate optimally. Dehydration confuses and weakens muscular force potential. If attempt to generate force while dehydrated, you’ll lose your balance easier and risk tearing soft tissue at whatever joint.

Drink water often.

3. Own Inflammation with Diet

Think about as your breathe right now. Why do you do it? To an extent, we can consciously control it but it comes natural because we need the oxygen. With all this oxygen, every single breathing animal must deal with oxidative stress on a daily basis.

To compare oxidation to someone in daily life, imagine an old rusty vehicle. The rust is the oxidation. This rusting or damaging process will occur in every person but can be put into healthy balance by consuming an anti-inflammatory diet.

Antioxidants protect the body’s systems from being damaged by oxygen-related chemical reactions in the cells. By eating fruits and vegetables, you will get a healthy supply of antioxidants.

I eat a ton of sweet cherries to help recover my muscles and keep my joints healthy. The tart cherry antioxidants are one of the best sources of anti-inflammatory support for the body.

You could write an entire library on food and physical degeneration. There’s only one real secret.

Consume foods and herbs with a wide range of colors and natural pigmentation. For example, Salmon (pink astaxanthin) with Turmeric spice (orange curcumonoids), red cabbage (purple betalains), kale (green chlorophyll and carotenoids) and avocado (liver protector glutathione).

Dinner is served

More on this topic later…

And more, stay tuned.

Nutrition, Immunity, and Digestion Sports & Athletics
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Top 9 Resources for Strength, Conditioning, Fat-Loss, and Muscle

I’m no guru — just passionate about the pursuit of strength.

There are a lot of valuable resources on the web, so I’m going to take a moment to point some out.

1. Testosterone Nation: T-nation.com

This is the primary website that I have followed over the years. It has a strong base in bodybuilding, but also provides significant resources for athletic training, powerlifting, nutrition, and all things related to Strength and Conditioning.

The magazine has new posts regularly and a library of archived posts with information that can take your training to the next level. It is funded by the Biotest supplement company, but the free content makes the advertisements worth it.

It is definitely geared towards men, as some of the articles have scantily clad women, but the majority of the content provides superior information.

2. EliteFts.com

Elite fitness training systems is a Powerlifting website. It is run by some of the biggest baddest powerlifters in the country. They sell a wide array of high quality training equipment and provide good business practice. I have spent hundreds here on strength training tools (dip belt, blast straps, fat grip, etc) I have been very pleased with the results.

The articles are written by coaches, powerlifters, and personal trainers.

3. Crossfit resources

Crossfit has been highly influential in the “people who train for purpose” scene. They are very in tune with exercise physiology and nutrition. While the intensity of some of their workouts may or may not be safe for certain individuals, people who are serious about taking their training to the next level will appreciate the value that crossfit has to offer.

Some of the articles written for crossfit have been a fantastic inspiration for me, especially relating to lifts such as the Turkish Get Up and many more.

4. DragonDoor

This is a mainly a strength based website strongly influenced by kettlebell training. Flexibility, power, and strength resources are what you will find here. Keep in mind that most kettlebell exercises can be done with a dumbell or barbell as well. The training philosophy provided will help you become a strong, tough athlete with a lot of power, endurance, and injury prevention.

5. Power Athletes Magazine

At Power Athletes Magazine, you will find everything from modern day gymnastics training to techniques of old time strongmen. All of these training methods apply significantly to the development of strength and power.

6. Beast Skills

If you want to be a badass, you need Beast Skills. This is authored by a guy who is super passionate about strength and provides very valuable resources on how to develop the strength and skill to achieve amazing feats with your body.

7. Iron Magazine

This is a bodybuilding website, but I’ve found that there is a lot of valuable content for anyone in the weightlifting scene. You will find exercises, routines, and discussions about all things related to the iron game.

8. Strong Lifts

Authored by another passionate, knowledgeable writer, this site has evolved from a simple blog into a hub for safe and effective weight training. You will find great resources on technique with videos, effective exercise programs, and nutritional information. For a real focus-on-the-basics about weightlifting, you need to check this site out.

9. ExRx.net

With a huge exercise database containing videos showing proper technique, you can also learn a lot about muscular anatomy, physiology, and everything else related to strength training. This is an extremely valuable resource that is simple and easy to navigate.

The knowledge is out there, its your choice to seek it.

I want to say that my knowledge of strength training is very strong, but even I know I have lots to learn. I hope that the resources I have provided for you will help you gain greater perspective and inspiration.

You haven’t reached your potential yet, and if you’ve plateau’d — you just need to learn more and apply it.

Good luck!

Physical Fitness by Dre Sports & Athletics
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How is Bodybuilding a Gateway Sport?

Bodybuilding… everyone has an opinion.

It make sense though. A bodybuilder’s purpose is to put their physique on display and be judged for it. Requirement: tan and trunks.

I never considered myself a bodybuilder, even though the benefits to appearance are relevant. The bodybuilding movement has generated hundreds of millions $ and brought public support for people looking to get buffed.

The average “bodybuilder” is NOT hard core.

What I consider a bodybuilder:

  • Lifts weights with the intent of improving body appearance.
  • Is influenced by bodybuilding media, magazines, and websites.
  • This is what a lot of bodybuilders WANT to look like:

Does Ryan Reynolds have the ideal male physique?

  • This is a Professional Bodybuilder:

RARE & EXTREME bodybuilder. Most bodybuilders look NOTHING like him. 

  • Trains split body parts, exercises biceps and isolates small muscles.
  • Is anywhere between 100 lbs and 300 lbs
  • Uses weight machines often, bench presses often, and uses high reps (12-15).
I have seen guys who weigh 160lbs wearing a bodybuilding.com branded clothes. That’s fine, because bodybuilding is a pursuit of appearance through muscles — not just the “final result.” Success is gained through size and symmetry, and ultimately as a stimulus from consistent weight training.

What are the Limitations of Bodybuilding?

  1. Bodybuilding promotes a strong culture of vanity and external objectification.
  2. Bodybuilding doesn’t attempt to enhance functional fitness.
  3. Bodybuilding success is impossible to quantify (minus income, do you have what it takes to be sponsored?)

Conversely, perhaps there are many benefits…

The benefits of Bodybuilding on Weightlifting and athletics

Images of physiques are dime a dozen. Every man has compared his stomach to the ripped tan juiciness of unrealistic proportions. Many guys will be compelled to visit a gym. And they will gain value from it

Benefits of Bodybuilding for New Trainees

  • Encourages use of free-weights
  • Utilizes basic and compound exercises in a healthy range of motion
  • Helps trainees gain confidence in the weight room
  • Opens up doors to other styles of training and athleticism

Even if bodybuilding is a motivator, the lessons learned straining under iron stay with you for a lifetime.

Final observation

I have seen a lot of guys start out by bodybuilding, and as a result went on to become stronger athletes as they modified their training styles.

Whether or not you want to ski better, jump higher, hit harder, or move faster, consistent weight training will definitely support that.

The most important thing is to focus on what you’re passionate about, not on external perspectives.

Good luck.

Physical Fitness by Dre Sports & Athletics
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How to use a Weighted Vest for Accelerated Fat Loss Results

Does anyone use a Weight Vest?

Many individuals and organizations recognize the benefits of using a Weighted Vest.

  • Football teams
  • Fire Fighters

They have to be ready at any time.

  • Infantry
  • Basketball players
  • Olympic athletes
  • People seeking the best results in least time

The Benefits of Weighted Vests

All of the benefits derive from the fact that you are carrying an additional load, and therefore the body is stressed to adaptation.

1. Burn TONS of calories. FAT LOSS MANIA?

It increases metabolic rate both during and after activity. More importantly, you can burn tons of calories from FAT. If being lean and conditioned is your goal, a Vest will help.

2. Improved Core Strength

The core is more than a place where you find Six Pack abs. Actually, a strong core is necessary for the good kind of force and power in sport. Aside from that, core strength is related to the health of other joints in the body (in particular your lower back). Did I mention abs?

3. Enhanced Bone Density with Regular Use

This is exciting to me! The proof is out there — people who regularly engage in load bearing activities can make improvements in bone density. It’s important for people of all ages to promote a healthy skeletal system.

Using a Weighted Vest

Training with a weighted vest is all about your goals. For people in high level athletics, you should seek out resources beyond the scope of this blog. But for Fat Loss friends, read on.

My Weighted Vest Fat Loss Strategy

Goal: Increase overall physical condition and decrease body fat % in a sustainable way.

Plan:

  1. Take a morning 2.5 mile walk at least three times a week.
  2. Empty stomach aka “fasted cardio” to maximize body fat as a source of metabolic energy.
  3. But I will consume an amino acid supplement (BCAA’s) in order to preserve lean mass.
  4. Stop by Starbucks to get caffeinated.
  5. Finish the 2.5 mile walk and consume morning breakfast before work.
Discussion:

Ready to roll!

  • A 270 lb man burns 350+ calories during this trip.
  • That is how much I weigh with the vest on.
  • With two months of usage, the vest alone could burn 3 lbs of body fat, not even considering nutrition.
  • If the Vest actually boosts metabolic rate beyond standard calculations, the fat loss should be greater.

This is an investment in pure conditioning.

Everything I do with the Vest will make me more efficient and powerful without it. This is taking it to the next level. Stay tuned for more…

Physical Fitness by Dre Sports & Athletics Weightloss Now